20-Minute Bodyweight Tabata Workout with Vital Proteins

It’s tabata time! This effective 20-Minute Bodyweight Tabata Workout mixes HIIT cardio intervals with strength and core training; it’s all bodyweight which makes this the perfect traveling workout. 

20-Minute Bodyweight Tabata Workout | www.nourishmovelove.com

It’s time to kick things up a notch. I’m three and half months postpartum and finally starting to feel like myself again {yay}! Which means, it’s tabata time.

This 20-Minute Bodyweight Tabata Workout is no joke. It’s a true tabata workout where the HIIT intervals are so challenging that by the end of the 20 second interval you are failing and in much need of the 10 second recovery. It’s probably the hardest workout I’ve done post-Brody. I mean, have you ever tried doing squat jumps for 4 minutes straight?! 

Which is why this workout also comes with a some awesome modifications {see the video and images below for all exercises and modifications}.

My favorite part is that this workout is all done with just your bodyweight, making it the perfect traveling workout. So if you’re in need of a quick, yet very challenging, 20-Minute Bodyweight workout that you can do anywhere, anytime this is it!

Speaking of traveling, I’ve teamed up with Vital Proteins to share my favorite collagen product that travels with me everywhere —>>> Beauty Water! This is a brand new product for Vital Proteins and it comes in three very refreshing flavors — Lavender Lemon, Cucumber Aloe, and Melon Mint. Learn more about why I love Vital Proteins Beauty Water below!

If you’re having trouble viewing this Bodyweight Tabata Workout, try turning off or pausing your ad-blocker. If you prefer, you can view this video on Youtube here.

the workout: 20-Minute Bodyweight Tabata Workout

This challenging 20-minute bodyweight tabata workout consists of four, 4-minute tabata intervals and four, 1-minute core strength exercises. Perform each tabata interval exercise for 20 seconds followed by a 10 second recovery; repeated for 4-minutes. Perform each 1-minute core strength exercise for the entire minute.

No equipment required, just your bodyweight making this the perfect workout for traveling.

Tabata Interval #1 {8 Tabata Intervals / 20 Sec On / 10 Sec Recovery / 4 Minutes Total}: Squat Jumps {modification 2 air squats + 1 squat jump}

Strength Interval #1 {One Minute}: Push Up + Kick Through {modification modified push up on knees + knee tap}

Tabata Interval #2 {8 Tabata Intervals / 20 Sec On / 10 Sec Recovery / 4 Minutes Total}: Split Jumps {modification 2 pulse lunge + 1 split jump}

Strength Interval #2 {One Minute}: Side-to-Side Plank

Tabata Interval #3 {8 Tabata Intervals / 20 Sec On / 10 Sec Recovery / 4 Minutes Total}: 2 Air Squats + 1 Squat Jump

Strength Interval #3 {One Minute}: Push Up + Kick Through OR Modified Push Up + Knee Tap

Tabata Interval #4 {8 Tabata Intervals / 20 Sec On / 10 Sec Recovery / 4 Minutes Total}:  2 Pulse Lunge + 1 Split Jump

Strength Interval #4 {One Minute}: Side-to-Side Plank

see video above for complete workout and proper exercise form. 

Squat Jumps 

Squat Jumps 

Push Up + Kick Through

Push Up + Kick Through

Split Jumps 

Push Up + Kick Through

Side-to-Side Plank

Side-to-Side Plank

2 Air Squats + 1 Squat Jump

2 Air Squats + 1 Squat Jump

2 Pulse Lunge + 1 Split Jump

2 Pulse Lunge + 1 Split Jump

vital proteins new collagen beauty water

You know when you try a new product that you love and you want to tell all your friends about it?! That’s how I feel about Vital Proteins new Beauty Water!

If you’ve been following NML for any amount of time you know that I love Vital Proteins Collagen. And I’m even more in love as they’ve taken my favorite product, collagen peptides, and made it into a refreshing, spa-like, Beauty Water elixir! 

Vital Proteins Collagen Beauty Water

A blend of collagen, hyaluronic acid, and probiotics in deliciously subtle and refreshing flavors:

This powdered elixir is great for collagen lovers who are looking for a convenient and light-tasting blend for glowing skin and beauty both inside and out. It comes in 10 oz canisters or my personal favorite, on-the-go, pre-portioned stick packs.

Vital Proteins Lavender Lemon Collagen Beauty Water

I always have a couple beauty water stick packs in my purse, gym, and pump bag. I simply add the powder to some water and enjoy as a early morning pre-workout, post-workout refresher, or just mid-day pick me up when I need something more than just plain water.

Not only is it a great way to hydrate {which I’ve found key to keeping my milk supply up}, but it also supports the health of hair, skin and nails. I still haven’t had the ‘postpartum hair loss’ everyone talks about, and I’m hoping sipping Beauty Water will keep it that way!

this workout is a sponsored post in partnership with vital proteins and does include affiliate links. all words and opinions are my own. thank you for supporting the brands that make nourish move love and all the content you see on this blog possible. 

the workout re-cap: 20-Minute Bodyweight Tabata Workout

Perform each tabata interval exercise for 20 seconds followed by a 10 second recovery; repeated for 4-minutes. Perform each 1-minute core strength exercise for the entire minute.

Tabata Interval #1 {8 Tabata Intervals / 20 Sec On / 10 Sec Recovery / 4 Minutes Total}: Squat Jumps {modification 2 air squats + 1 squat jump}

Strength Interval #1 {One Minute}: Push Up + Kick Through {modification modified push up on knees + knee tap}

Tabata Interval #2 {8 Tabata Intervals / 20 Sec On / 10 Sec Recovery / 4 Minutes Total}: Split Jumps {modification 2 pulse lunge + 1 split jump}

Strength Interval #2 {One Minute}: Side-to-Side Plank

Tabata Interval #3 {8 Tabata Intervals / 20 Sec On / 10 Sec Recovery / 4 Minutes Total}: 2 Air Squats + 1 Squat Jump

Strength Interval #3 {One Minute}: Push Up + Kick Through OR Modified Push Up + Knee Tap

Tabata Interval #4 {8 Tabata Intervals / 20 Sec On / 10 Sec Recovery / 4 Minutes Total}:  2 Pulse Lunge + 1 Split Jump

Strength Interval #4 {One Minute}: Side-to-Side Plank

pin this 20-Minute Bodyweight Tabata Workout

20-Minute Bodyweight Tabata Workout | www.nourishmovelove.com

20-Minute Cardio and Core Tabata Workout | www.nourishmovelove.com

2 comments
  1. I love your workouts! Can’t wait to try this one out and good for you for killing this workout at 3.5 months postpartum!! That is no easy feat!

    • Thanks for checking out the workout Kathleen and so glad you love it! This sure is a tough one and I may have had to take some extra breaks! Just glad to be moving and feeling like myself again! Thanks so much for following along! xo-Lindsey